Do niche weight loss methods really work? Is there no price to lose weight healthily? I will give you a good look at those popular "niche weight loss methods" today to see if they are reliable!
Let's start with 10 very likely to work.
1. Change hands to eat
Do you usually use your right hand? Then change your left hand, and picking up vegetables instantly becomes "extreme sports". The slow hand speed makes you eat more slowly, and it is not easy to eat too much when you feel full because you eat fast. Friendly reminder: Don't practice left and right bows, otherwise it will be an upgraded version of the "Cooking King".
2. Do some housework
Want to watch short videos? Go wash the toilet first. Don't look at the inconspicuous washing of dishes and folding quilts, calories will quietly slip through your fingers. Housework is the cheapest gym in the weight loss world.
3. Brush your teeth to stop cravings
Feeling like it's about to endure? Brush your teeth now! As soon as the toothpaste and mint smell come on, your mouth is more disgusted than you are to eat again. No matter how hungry you are, you don't want to destroy this sense of freshness.
4. Exquisite makeup + white clothes
Wearing heavy makeup and a white shirt today? Congratulations on bringing your own "eating speed limiter". Who would be willing to let chili oil splash on their face and clothes? Demeanor is more important than the amount of food.
5. Change the tableware to a smaller one
Replacing a large bowl with a small bowl visually "full of a bowl" and psychologically "I eat a lot". The only downside: you may feel that this is not enough to stuff your teeth, and you will have to serve another bowl on impulse, so small size 1 will do.
6. Put your mobile phone farther away
Don't hug your phone while eating, otherwise you never know if you're full or if the plot is too good-looking. Put your phone away and take two bites to swipe the message? Then run back and forth, and by the way, finish the aerobic after the meal.
7. Wear a well-fitting jacket
Wear a loose sweatshirt to eat? That's "indulgence mode." Wearing a fitted jacket, especially a waist-cinching model, you at the dinner table instantly have a gentle reminder: don't hold on! When the belly is round, the clothes protest first.
8. Drinking water alarm clock
Set an alarm clock and drink a cup every 1-2 hours, the side effect is that you will become the "toilet flush" in the office, but you can avoid turning thirst into hunger and binge eating.
9. Stand and reply to the message
Don't reply to WeChat in seconds on the sofa, change to standing, or even take two steps. Not only does it look like you're busy and cool, but you can also secretly consume a few more cards. After all, walking back to the message = walking calorie scraper.
10. Serve soup and vegetables at the dinner party
When having dinner, remember to tell the kitchen: serve the clear soup and vegetables first, less oil and less salt. By the time you finish a bowl of soup and take a few bites of vegetables, your stomach is almost closed, and you won't be able to eat much rice and meat.
Next, the system picks 4 really not recommended.
1. Carbohydrate weight loss method
Blood sugar fluctuates greatly, and the body cannot bear it
Eating carbs can also lose weight, this is too beautiful, there is really such a weight loss method, but don't be busy and happy first.
For example, the following method to get 5000+ likes, don't eat carbs for breakfast, only eat 1 egg, drink a cup of matcha at 10 o'clock, only eggs and steamed buns for lunch, and only steamed buns at night.
This kind of weight loss method does not eat carbohydrates for a while, and then consumes a large amount of refined carbohydrates (such as steamed buns), and the interval between meals is short, and the large fluctuation of blood sugar will stimulate a large amount of insulin secretion, which may affect the normal function of insulin and increase the risk of diabetes in the long run.
Blood sugar fluctuates greatly, and if you get hungry, you will eat more.
A randomized controlled trial published in the American Journal of Clinical Nutrition also showed that after eating a high GI meal, blood sugar rose faster, and the subjects felt more hungry and wanted to eat for the next 4 hours. So be careful to eat like this, and in the long run, the more you eat, the fatter you get.
Secondly, whole grains are completely absent in this diet, eat 1 peach for vegetables and fruits, and 2 eggs for egg whites, and dietary fiber and protein are seriously insufficient. You know, dietary fiber can help the intestines "move", without it it is easy to be constipated, and insufficient protein is easy to lose muscle.
2. High potassium + drainage diet
Although potassium is good, excessive consumption is not good
This weight loss method is mainly through potassium supplementation to achieve the purpose of drainage, and the diet is mainly matcha, coconut water and bananas.
Potassium is indeed a nutrient that the human body needs specially, and you should eat more fruits and vegetables to ensure sufficient potassium.
But eating too much will cause the potassium content in the blood to exceed the standard, which is medically called hyperkalemia. In severe cases, the heart may beat fast all of a sudden, or even stop suddenly!
However, this recipe does not seem to have too high potassium content, just a cup of matcha, coconut water and a banana a day!
The reason why it can make people lose weight quickly is because the energy deficit is too great. Eat 2 eggs and 1 cup of matcha coconut water for breakfast, eat 1 banana in the evening, and we won't count lunch, which is about six or seven hundred kilocalories of energy deficit.
And it lacks meat and vegetables, and then it is easy to lack protein and micronutrients, and the nutrition is a big difference, and the immunity will also drop.
Remember, the key to scientific weight loss is not to "assault a certain nutrient", but to eat a balanced diet + move moderately.
3. Egg coffee corn meal
Vegetables are absent and health is unbalanced
This diet for weight loss is organized like this:
Morning: Eat only eggs and coffee,
Noon: Eat corn, sweet potatoes and other staple foods with beef, eggs and other proteins,
Evening: Don't eat or only eat bananas, eggs, etc.
It is easy to understand that it can make people lose weight, eat an egg for breakfast and drink a cup of coffee, you will probably lose 400 kcal, eat a banana and eat an egg at night, and you will lose about 300 kcal, normal women recommend eating 1700 kcal a day, 700 is a big fraction of the deficit, can you not lose weight?
However, the recipe for the whole day is actually devoid of the shadow of vegetables.
Vegetables are rich in vitamins, minerals and dietary fiber, long-term eating like this is easy to micronutrient deficiencies, vitamin A, vitamin C, etc., but they are all related to skin, blood vessels, immunity, in addition, lack of fiber, intestinal peristalsis will also slow down and even constipation.
The World Health Organization recommends that adults eat at least 400 grams of vegetables and fruits per day, otherwise the risk of chronic diseases and mortality will increase [2].
The study, published in The Lancet, involved 185 prospective studies and 58 clinical trials, showed that eating fiber-rich vegetables and whole grains can reduce the risk of death, heart disease, diabetes, and improve blood lipids [3].
Therefore, every day, it is best to eat 1-2 fists of vegetables at each meal, and it is best to eat half of the dark vegetables.
4. Liquid break weight loss method
It seems easy, but in fact it is full of dangers
Liquid breaking, simply put, is to eat only liquid food every day for a period of time. Most of the methods recommended online are to let everyone drink coffee, milk, soy milk, fruit and vegetable juice for three meals a day. (When searching for this method on the Internet, even the platform reminds: pay attention to your health when losing weight)
At first glance, it seems quite simple, you can lose weight by just drinking and drinking every day, but is this really the case?
To put it bluntly, liquid loss can make people lose the scale quickly in the short term, because the energy density of milk, soy milk, coffee, vegetable juice and other foods is too low, causing a large energy deficit.
But it's okay to have a day of fluid breaks occasionally, and it's easy to have nutritional deficiencies, such as lack of protein, lack of micronutrients, and various vitamins and minerals.
Lack of protein will not only cause muscle loss and make people loose, but also reduce basal metabolism, that is, the basal energy consumption is getting less and less, and the fat is becoming more and more difficult to lose.
Liquid foods are rarely rich in iron and zinc, so it is easy to be deficient in iron or zinc every three or five liquids, iron deficiency is easy to fatigue and even anemia, and zinc deficiency is easy to lose appetite and decrease resistance.
The European Food Safety Authority has actually pointed out that meal replacements for weight control must have at least 600 kcal of energy per day, and the formula must be comprehensive, which cannot be replaced by a few cups of coffee, soy milk or milkshakes a day [4].
Having said so many unhealthy weight loss methods, how can you lose weight healthily?
In fact, it's very simple, just remember these points: eat a balanced diet and diversify your food.
1. Carbohydrates, proteins, fats, vitamins, minerals and other nutrients should be consumed reasonably.
At least 1 fist of staple food per meal, 1-2 fists of vegetables, 1 fist of high-quality protein, choose more whole grains for staple food, and add milk, fruits and nuts to the meal, so that it is very balanced. Then cook with less oil, less salt and less sugar, control the amount of food, and eat seven or eight minutes full.
2. Moderate exercise, at least 150 minutes of moderate-intensity aerobic exercise per week.
For example, brisk walking, jogging, swimming, etc., can also be combined with strength training to increase muscle mass and improve basal metabolic rate.
3. Regular work and rest, maintain adequate sleep, sleep 7-8 hours a night, a good work and rest help the body's metabolism and hormone balance, and are also very helpful for weight loss.
A healthy way to lose weight should be a varied and balanced diet + moderate exercise, not a single nutrient assault.
I hope everyone can stay away from these unreliable niche weight loss methods and move towards a healthy and beautiful life!
